VideoBarbell Bench Press
Learn how to do barbell bench press with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do barbell bench press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Barbell Bench Press: muscles worked
Primary focus: chest. Supporting muscles: Triceps, Shoulders.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do barbell bench press?
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
What muscles does barbell bench press work?
Barbell Bench Press primarily trains the chest, with the triceps and shoulders contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for barbell bench press?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of barbell bench press?
Related options include Barbell Bench Press - Medium Grip, Decline Barbell Bench Press, Wide-Grip Barbell Bench Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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